In many countries, especially first world countries, Alzheimer’s disease is not an uncommon occurrence. It is a disease of the brain where the brain deteriorates over time. It affects the aged and causes heavy memory loss to the affected individual. It is caused and determined by many factors, most of which revolve around choices in lifestyle. It is determined by things such as smoking, exercise, diet, and education.
Like many diseases, Alzheimer’s can be controlled or prevented by your choice of foods. The specific and recommended diet Alzheimer’s for Alzheimer’s disease is known as the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. Some of its components are discussed below.
Green Vegetables
The MIND diet stresses the importance of vegetables to boost the brain’s health. Vegetables contain Vitamins A and C which are vital for optimum brain function. The diet emphasizes on leafy vegetables like kales and spinach to reduce the risk of Alzheimer’s. Apart from vegetables, vegan supplements can boost the body’s Vitamin C and A levels.
MIND diet recommends eating at least two servings of green vegetables every week.
Nuts
Nuts are rich in natural fats, fiber, and antioxidants. They boost neural activity, lower bad cholesterol and reduce the risk of developing heart problems and diseases. The recommended nuts intake according to the MIND diet is at least five times a week.
Beans
Beans are an important part of the MIND diet. Nutritionists recommend eating beans at least five times a week. They are rich in proteins and have a high fiber content. They are also low in calories and fat and are very effective in keeping the brain sharp and alert.
Berries
Berries play an important role in boosting the brain’s cognitive functions. The recommended berries are blueberries as they are the most potent fruit in protecting the brain. However, other berries such as strawberries are also accepted as a part of the MIND diet.
Fish
The MIND diet recommends eating fish at least once a week. Fish is rich in Omega 3, which greatly enhances the functioning of the brain. It also keeps the brain sharp and actively guards against Alzheimer’s.
Olive oil
Nutritionists’ studies have shown that people who use olive oil as their primary source of cooking oil have reduced chances of developing Alzheimer’s. Olive oil contains a lot of naturally occurring oils and is rich in vitamins.
These are among the recommended foods in the MIND diet. However, if you want to avoid Alzheimer’s, there are certain foods that you should actively avoid.
Butter and Stick margarine
The consumption of margarine should be less than a tablespoon per day. Instead, nutritionists recommend using olive oil instead.
Cheese
Cheese causes rapid brain degeneration. If you want to reduce your chances of developing Alzheimer’s, remove cheese from your diet.
Sweets and pastries
Pastries and sweets are sugar packed. The sugar “eats away” brain cells and is among the top causes of Alzheimer’s.
Studies have shown that people who strictly follow the MIND diet reduce the risk of getting Alzheimer’s by up to 53%.